Posted Aug 19, 2009
Yogurt is enjoyed around the world for its flavor, versatility and of course, nutrition. Yogurt is an excellent source of calcium, protein, potassium, selenium, zinc, phosphorus and some B vitamins, and is well tolerated by individuals with lactose sensitivity. This week’s family meal and recipes showcase the variety of ways to enjoy this healthy food.
Each course of this week’s family meal starts with plain yogurt but finishes with anything but plain results. Your family will enjoy a calcium-rich meal of Bulgur and Yogurt Soup, Low-Fat Chicken Divan and Apple Yogurt Coleslaw.
Yogurt is a primary ingredient in other recipes this week. Start by making Yogurt Cheese to slather on slices of toasted Irish Yogurt Bread and serve with Banana Yogurt Salad for breakfast or brunch. Spice Crusted Shrimp with Remoulade Sauce and Chickpea and Spinach Salad with Cumin Dressing and Yogurt Sauce are two flavorful but low-fat options for lunch or dinner and children of all ages will love the tangy flavor of Ranch Chicken.
“Family Meals Matter” features recipes selected by registered dietitians from the thousands of user-contributed recipes available at the free online nutrition and meal planning website Meals Matter (www.mealsmatter.org), sponsored by Dairy Council of California.
FEATURED MEAL
Bulgar and Yogurt Soup
1/4 to 1/2 cup vegetable oil
2 large onions, peeled and thinly sliced
2 cloves garlic, crushed, peeled and chopped
1 tsp grated turmeric
2 t dried mint flakes
1 t salt
2 tsp freshly ground black pepper
1 cup mung beans, picked over and thoroughly rinsed
10 cups water or vegetable stock
1/2 cup grated walnuts
3/4 cup wheat bulgur (cracked wheat)
1 cup chopped fresh parsley
1 cup chopped fresh cilantro
1 cup chopped fresh dill
2 cups chopped fresh spinach
2 cups plain yogurt beaten for 5 minutes to prevent curdling, or 1 1/2 cups liquid whey
1 t fresh lime juice
Extra fresh herbs for garnish
1. Heat oil in Dutch oven or large, heavy saucepan over medium heat. Add onions, and saute for 15 minutes, or until golden brown. Add garlic during last few minutes of browning onions, and continue cooking. Sprinkle with turmeric, mint flakes, salt and pepper, and fry for 20 seconds.
2. Add mung beans and water, increase heat to medium-high and bring to a boil. Reduce heat to medium, and cook, partially covered, for 15 minutes, stirring occasionally. Add walnuts and bulgar, and return to a boil. Reduce heat to medium-low, and cook, covered, for 20 minutes, or until beans are tender.
3. Add herbs and spinach, and continue to cook, covered, for another 15 minutes. Add more water if soup is too thick.
4. Reduce heat to very low, and add yogurt or whey, stirring constantly for 5 minutes to prevent curdling. Add lime juice. Adjust seasonings to taste, adding more salt or lime juice if needed. Keep warm over very low heat. When ready to serve, pour into tureen, and garnish soup with herbs.
Low Fat Chicken Divan
11 oz low-fat cream
2 tsp lemon juice
1 tsp curry powder
1/2 cup cheddar cheese
1/2 cup bread crumbs
3 cooked chicken breasts
1/2 cup low fat yogurt
1/4 cup mayonnaise
1 Large head broccoli
First of all heat oven to 350 F. Now take a large bowl and mix yogurt, lemon juice, curry powder and mayonnaise. In a casserole put a single layer of broccoli and chicken and put sauce mixture over it. Now sprinkle the prepared with cheddar and bread crumbs. Bake for 35-45 minutes.
Makes 6 servings.
Apple Yogurt Coleslaw
8 cups thinly sliced green cabbage (about 1 3/4 pounds)
4 cups chopped unpeeled Granny Smith apple (about 2 medium)
1 cup coarsley shredded carrot
1/3 cup reduced-calorie mayonnaise
1 (8-ounce) carton plain low-fat yogurt
1 tablespoon sugar
2 tablespoons lemon juice
1 teaspoon celery seeds
1/2 teaspoon salt
1/4 teaspoon pepper
Combine first 3 ingredients in a large bowl; toss well and set aside.
Combine next 7 ingredients in a bowl; stir well. Pour over cabbage mixture; toss gently. Cover and chill 8 hours. Serve with a slotted spoon. Yield: 16 (1/2 cup) servings or 8 one cup servings
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Entrees (Lunch, Dinner), sides, beverage
Yogurt Cheese
http://www.mealsmatter.org/recipes-meals/recipe/53888
Banana Yogurt Salad
http://www.mealsmatter.org/recipes-meals/recipe/22487
Ranch Chicken
http://www.mealsmatter.org/recipes-meals/recipe/9822
Spice-crusted Shrimp with Remoulade
http://www.mealsmatter.org/recipes-meals/recipe/41988
Irish Yogurt Bread
http://www.mealsmatter.org/recipes-meals/recipe/8233
Chickpea and Spinach Salad with Cumin Dressing and Yogurt Sauce
http://www.mealsmatter.org/recipes-meals/recipe/54886
© 2009, Dairy Council of California, MealsMatter.org.
Distributed by McClatchy-Tribune Information Services.